Warm Up:
1 set:
:30 single-unders
10 KB deadlifts
10 air squats, focus: hips back
1 set:
:30 single-single-double
10 KB swing to eye level
10 air squats, focus: heels down
1 set:
:30 double-unders or attempts
10 KB swings to overhead
10 air squats, focus: midline
Skill Work:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.
WOD:
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (35/53 lb)
3:00 double-unders
3:00 burpees
Intermediate:
Same as Rx
Beginner:
For total reps:
1:00 single-unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (18/26 lb)
3:00 single-unders
3:00 burpees
HOME WOD:
Equipment:
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 DB swings
3:00 double-unders
3:00 burpees
Bodyweight:
For total reps:
1:00 shuttle runs (25 ft)
1:00 air squats
2:00 shuttle runs
2:00 DB swings
3:00 shuttle runs
3:00 burpees
Movement scaling options:
Double-unders: Attempts, speed steps
Air squats: Reverse lunges
KB swings: Load, to eye-level
Burpees: Up-downs
Limited equipment option:
For total reps:
1:00 shuttle runs (25 ft)
1:00 air squats
2:00 shuttle runs
2:00 bear crawl steps
3:00 shuttle runs
3:00 burpees
Cool down:
1 set:
1:00 double-forearm stretch
1:00 saddle stretch
:30 calf stretch/side